Three-Cone Drill
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Gluteus Medius, Adductors, Calves, Trunk
Movement pattern
Multidirectional Change of Direction
Training goal
Change of Direction
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting
Overview
Purpose. Train multi-directional agility, body control and cornering.
How it fits the system. An intermediate-level multidirectional change of direction entry in the Speed & Acceleration section, programmed to develop change of direction. Related work in the library: Sprint-Float-Sprint and Seated Arm Action Drill.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Gluteus Medius, Adductors, Calves, Trunk
Movement pattern
Multidirectional Change of Direction
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Set three cones in an L shape five yards apart.
- Start in a three-point stance at the first cone.
- Sprint to the second cone, touch the line and return to the first.
- Sprint back to the second cone, then turn tightly around the third.
- Weave back around the second cone and sprint through the finish.
- Rest fully and repeat.
Coaching Cues
- Drop the hips before each change of direction.
- Lean into the turn around the far cone.
- Keep the feet moving through the touches.
Common Mistakes
- Running the turns wide.
- Standing tall through the touches.
- Losing balance on the tight corner.
Progressions & Regressions
Progressions
Add a reactive cue or a ball skill at the turn.
Regressions
Walk and jog through the pattern first.
When to Use It
When to use
For agility development and testing.
When not to use
With knee or ankle pain during cutting.
Programming
5 to 6 repetitions with full rest.
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